After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning program will also help you return to sports and other recreational activities.

This is a general conditioning program that provides a wide range of exercises. To ensure that the program is safe and effective for you, it should be performed under your doctor's supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.

Flexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.

Target Muscles: The muscle groups targeted in this conditioning program include:

Quadriceps (front of the thigh)

Hamstrings (back of the thigh)

Abductors (outer thigh)

Adductors (inner thigh)

Gluteus medius and gluteus maximus (buttocks)

Length of program: This should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your knees. Performing the exercises two to three days a week will maintain strength and range of motion in your knees.

Main muscles worked: Quadriceps, gluteus, hamstringsYou should feel this exercise at the front and back of your thighs, and your buttocks

Equipment needed: As the exercise becomes easier to perform, gradually increase the resistance by holding hand weights. Begin with 5 lb. weights and gradually progress to a greater level of resistance, up to 10 lb. weights.

Repetitions 3 sets of 10Days Per Week 4 to 5

Step-by-step directions

Stand with your feet shoulder distance apart. Your hands can rest on the front of your thighs or reach in front of you. If needed, hold on to the back of a chair or wall for balance.

Keep your chest lifted and slowly lower your hips about 10 inches, as if you are sitting down into a chair.

Main muscles worked: HamstringsYou should feel this exercise at the back of your thigh

Equipment needed: As the exercise becomes easier to perform, gradually increase the resistance by adding an ankle weight. Begin with a 5 lb. weight and gradually progress to a greater level of resistance, up to a 10 lb. weight. If you have access to a fitness center, this exercise can also be performed on a weight machine. A fitness assistant at your gym can instruct you on how to use the machines safely.

Main muscles worked: QuadricepsYou should feel this exercise at the front of your thigh

Equipment needed: As the exercise becomes easier to perform, gradually increase the resistance by adding an ankle weight. Begin with a 5 lb. weight and gradually progress to a greater level of resistance, up to a 10 lb. weight. If you have access to a fitness center, this exercise can also be performed on a weight machine. A fitness assistant at your
gym can instruct you on how to use the machines safely.

Repetitions 3 sets of 10Days Per Week 4 to 5

Step-by-step directions

Sit up straight on a chair or bench.

Tighten your thigh muscles and slowly straighten and raise your affected leg as high as possible.

Squeeze your thigh muscles and hold this position for 5 seconds. Relax and bring your foot to the floor. Repeat.

Main muscles worked: QuadricepsYou should feel this exercise at the front of your thigh

Equipment needed: As the exercise becomes easier to perform, gradually increase the resistance by adding an ankle weight. Begin with a 5 lb. weight and gradually progress to a greater level of resistance, up to a 10 lb. weight. If you have access to a fitness center, this exercise can also be performed on a weight machine. A fitness assistant at your gym can instruct you on how to use the machines safely.

Repetitions 3 sets of 10Days Per Week 4 to 5

Step-by-step directions

Lie on the floor with your elbows directly under your shoulders to support your upper body.

Keep your affected leg straight and bend your other leg so that your foot is flat on the floor.

Tighten the thigh muscle of your affected leg and slowly raise it 6 to 10 inches off the floor.

Hold this position for 5 seconds and then relax and bring your leg to the floor. Repeat.

Main muscles worked: Hamstrings, gluteusYou should feel this exercise at the back of your thigh and into your buttock

Equipment needed: As the exercise becomes easier to perform, gradually increase the resistance by adding an ankle weight. Begin with a 5 lb. weight and gradually progress to a greater level of resistance, up to a 10 lb. weight. If you have access to a fitness center, this exercise can also be performed on a weight machine. A fitness assistant at your gym can instruct you on how to use the machines safely.

Repetitions 3 sets of 10Days Per Week 4 to 5

Step-by-step directions

Lie on the floor on your stomach with your legs straight. Rest your head on your arms.

Tighten your gluteus and hamstring muscles of the affected leg and raise the leg toward the ceiling as high as you can.

Main muscles worked: Abductors, gluteusYou should feel this exercise at your outer thigh and buttock

Equipment needed: As the exercise becomes easier to perform, gradually increase the resistance by adding an ankle weight. Begin with a 5 lb. weight and gradually progress to a greater level of resistance, up to a 10 lb. weight.

Repetitions 3 sets of 20Days Per Week 4 to 5

Step-by-step directions

Lie on your side with your injured leg on top and the bottom leg bent to provide support.

Straighten your top leg and slowly raise it to 45°, keeping your knee straight, but not locked.

Main muscles worked: AdductorsYou should feel this exercise at your inner thigh

Equipment needed: As the exercise becomes easier to perform, gradually increase the resistance by adding an ankle weight. Begin with a 5 lb. weight and gradually progress to a greater level of resistance, up to a 10 lb. weight.

Repetitions 3 sets of 20Days Per Week 4 to 5

Step-by-step directions

Lie down on the floor on the side of your injured leg with both legs straight.

Cross the uninjured leg in front of the injured leg.

Raise the injured leg 6 to 8 inches off the floor.

Hold this position for 5 seconds.

Lower your leg and rest for 2 seconds. Repeat.

Tip Place your hand on the floor in front of your stomach for support.

Main muscles worked: Quadriceps, hamstringsYou should feel this exercise at the front of your hip, and the front and back of your thigh

Equipment needed: This exercise is best performed using an elastic stretch band of comfortable resistance. As the exercise becomes easier to perform, gradually increase the level of resistance. Do not use ankle weights with this exercise. If you have access to a fitness center, this exercise can also be performed on a weight machine. A fitness assistant at your gym can instruct you on how to use the machines safely.

Repetitions 3 sets of 10Days Per Week 4 to 5

Step-by-step directions

Place the center of the elastic band at the arch of your foot and hold the ends in each hand. Lie on the floor with your elbows bent.

AAOS does not endorse any treatments, procedures, products, or physicians referenced herein. This information is provided as an educational service and is not intended to serve as medical advice. Anyone seeking specific orthopaedic advice or assistance should consult his or her orthopaedic surgeon, or locate one in your area through the AAOS "Find an Orthopaedist" program on this website.